Welcome to your Menstrual Phase! The Menstrual Phase starts the day your menstruation begins and lasts on average 3-5 days. This phase is the winter of your cycle. Your hormone levels are at their lowest, which also means you tend to have less energy. During this phase your body benefits the most from restorative classes, like mat pilates, reformer style pilates and stretching. Intense workouts are actually counter productive during menstruation and can cause fat storage and muscle waisting. We want to eat lots of iron and mineral rich foods during this phase. It's a great time to tune inwards and prioritise self care and mindfulness. If you want to learn more about any aspect of this phase, or tips to modify if your cycle is longer or shorter than 28 days, have a look at the Menstrual Phase section of the program guide book.